We provide help and support for doctors, nurses and other health care workers. We care for their wellbeing

We are aware of the stress and burn out among health professionals and have come up with a collaborative project of three parties – BAPIO H&W, BINA and NFHW.

We provide a variety of programmes for peer support including 1:1 support as well as group support, however, we recommend doing some common stress relief activities that have proven benefit.


Focus on Your Breathing

Just focusing on your breathing or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes. There are a variety of special breathing techniques however normal deep breathing with closed eyes for 2 minutes is found to be immensely helpful, and can be done at any time or several times a day. No one around you will even know you’re doing them. A few simple techniques of special breathing  worth trying are:

  1. Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second and then slowly breathe out through your nose as you count to three again.
  2. Breathe in through your nose and imagine that you’re inhaling peaceful, calm air. Imagine that air spreading throughout your body. As you exhale, imagine that you’re breathing out stress and tension.
You need to put effort and do it regularly, miracles wouldn’t happen in one go.

Take a Walk

Exercise is a fantastic stress reliever and can sometimes work instantly. Taking a walk can give you a break and allow you to enjoy a change of scene, which can get you into a different frame of mind, and brings the benefits of exercise as well.

So whether you just need to take a stroll around the work place or home to get a break from a frustrating task or you can decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.

Fast-Acting Stress-Relief Strategies That Work Well at Home

When you are at home, you can use a variety of stress relief strategies that can help you relax fast. So whether you’ve had a tough time at work or you’re stressed about what you have done or how much you have to do, these strategies can give you quick relief from your stress.

Get a Hug From a Loved One

Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial. This commonly under-estimated. DON’T BY SHY, TRY IT OUT TODAY.

When you hug someone, oxytocin ( “cuddle hormone”) is released. Oxytocin is associated with higher levels of happiness and lower levels of stress in all human beings.

Oxytocin is also known to cause a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.

Try Aromatherapy

Aromatherapy has some evidence of benefit for stress relief, it can help you to feel energised, more relaxed, or more present in the moment.

Emerging research suggests certain essences or scents can alter brain wave activity and decrease stress hormones in the body.

So consider incorporating some aromatherapy into your day- you can try candles, diffusers, or some other form of essences including body products, or lavender on your pillow.

Create Artwork

Getting in touch with your creative side has proven beneficial for stress relief.  Most of us have done these creative activities like drawing, painting. playing music, even making mud homes but we have most of us have stopped doing it.

If you aren’t into drawing or painting, then consider colouring in a colouring book. Adult colouring books have risen in popularity recently and for good reason—colouring can be a great stress reliever.

Some research shows that colouring can have a meditative effect. A piece of research has found that anxiety levels decline in people who were colouring complex geometric patterns, making it a perfect outlet for stress reduction.

10 Stress Busters

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Specific Stress Relief Programmes 

We also offer specific stress relief programmes including Zoom Stress Relief sessions, 1:1 peer support and other forms of stress relief coaching.
The dates and timings are going to appear here, you need to book the sessions in advance to secure a place.